Where to start? This is a book that everyone should have in their collection. But more importantly, should be using to improve their life. Dr. Hardy has written the best and most understandable book on how to take control of your health and epigenetics that I have read. It is a book that…Read More

Strong Medicine

How to Conquer Chronic Disease—And Achieve Your Full Genetic Potential

How to Win the War Against the Enemies of Optimal Health and High Performance—A Complete, Scientific Battle Plan for Reversing Disease, Restoring Vitality and Operating at Your Athletic Peak…

According to Strong Medicine, there are two main drivers causing almost all preventable diseases like cancer, heart disease, diabetes, obesity and accelerated aging: chronic inflammation and chronic oxidative stress. High vitality, optimal health and sustainable strength can only be achieved by a properly-informed plan to understand, identify and conquer the enemies of our wellbeing.

The only way to sustain a healthy, vigorous life is to make long-term lifestyle changes—across the board, be it through nutrition, resistance training, cardio or stress management. Strong Medicine shows you how to achieve an utter and complete physical and physiological transformation in 3 months without any draconian training or concentration camp nutrition. Discover how to go from unhealthy and uncertain into ever-improving levels of health, wellness and fitness…
Using the intersection of cutting-edge science and real-world medicine—melded with high-level athletics, results-producing coaching and elite military-preparedness training…

"Strong Medicine is flat-out amazing. If you ever wanted to take your training and your nutritional theory to an elite level—better than 99.9% of certified personal trainers—this is the book for you. It's all in here: genetics, gut bacteria, cutting-edge stress biology, molecular nutrition...even better, the ‘deep science’ is all explained so clearly (with charts, key points, photos and diagrams) that it's almost impossible not to understand and absorb it all fully. An automatic classic in the field, which will surely prove impossible to surpass. I bow down to the Doc and to Marty!"—Paul Wade, author, Convict Conditioning and Explosive Calisthenics

Improving health is fundamentally different than treating disease. This book represents the future of healthcare in our country. It requires the patient to assume responsibility, learn the basics, and then enhance their health through diet, exercise, sleep, and mindfulness.

If you are looking for a quick fix, this is not the book for you. If you understand that there is no quick fix, then read this book and trust what you read. The information is accurate and relevant, simple to understand, and actionable."—Patrick Roth, M.D., author of The End of Back Pain: Access Your Hidden Core to Heal Your Body, Chairman of Neurosurgery at Hackensack University Medical Center and the director of its neurosurgical residency training program.

Basic Training II Nutrition and Metabolism 101 Macronutrients… P 55

What makes for a fatty liver?... P 58

How protein needs change as you get older… P 65

What You Need to Know About Fats… P 67

The 5 major benefits of Butyrate—and the best source… P 70

The 6 major benefits of Lauric Acid—and the best source… P 71

The 5 major reasons to avoid Palmitate—and another reason to avoid grain-fed animals… P 73

The 4 major reasons to embrace Stearate—and the winning argument for grass-fed beef… P 75

Why saturated fats are NOT all bad… P 76

Why most saturated fat is a necessary and beneficial macronutrient for optimum health… P 77

The 2 most important benefits of Oleic Acid—and its best
sources… P 78

Why you should NEVER cook with unsaturated fats… P 79

Importing oxidative stress into the body… P 79

The best fats to cook with… P 80

The 9 great benefits of Omega 3 PUFAs—and how to optimize the best sources… P 82

How to use intense exercise to create a large glucose "sink" in the muscle… P 101

How to sleep your way thin… P 116

The truth about growth hormone and ketones… P 116

The nefarious Pentaverate of Pestilence… P 122

"Strong Medicine by Dr. Chris Hardy and the legendary Marty Gallagher is a declaration of unconventional and asymmetrical war against mortality. The authors' weapon of choice is information, relayed masterfully in the form of an easy-to-understand and richly illustrated owner’s manual of sorts. This is an owner’s manual that is chock full of insights for every level, from the seasoned physician to the absolute layman who is new to fitness.

For the grizzled coach who doesn't have medical training, Strong Medicine lays out crucial performance concepts like ‘hormetic dose’ in ways that are easy to understand regardless of your background. Dr. Hardy continues with insights into diet, nutrition myths, biochemistry demystified, intestinal fine-tuning, the chronic stress connection with disease, and then passes the baton to Marty Gallagher, who unleashes a plethora of exercise and training tips that are centered around five basic exercise categories. With well-shot photographs and clear diagrams to illustrate the important points of each posture, Gallagher lays out a beautiful plan of attack to combat weakness and mechanical decay, including easy-to-follow training programs.

This is a book I plan to read & re-read a number of times as both a licensed medical professional and a strength & conditioning coach."—Dr. MARK CHENG, L.Ac., Ph.D., contributing editor, Black Belt Magazine

"Strong Medicine demonstrates the paradigm shift that we currently have in the world of physical development. We cannot put our fitness goals above our health goals. Health provides the foundation for fitness to start the process. Fitness in turn pays back health through maintenance and sustainability. The takeaway for this book: learn as much about your health as you do about your fitness and you'll do just fine."—GRAY COOK, author, Movement, co-creator, FMS

How to transform your mind from your worst enemy into your best friend… P 294

How to intervene on your mind… P 294

The dangers of chest breathing… P 295

The 3 benefits of rebuilding the brain with mindful breathing… P 297

Stop the stress response better… P 298

Why low heart variability is a marker of poor health—and what to do about it… P 302

HRV biofeedback machine… P 303

How exercise stimulates Brain Derived Neurotrophic Factor—and why that is a very good thing… P 303

How to regrow the stress-shrunken brain structures such as the hippocampus… P 303

Why not all exercise is optimal when targeting brain training—and what kind is best, hands down… P 304

"In the last 40-50 years we have experienced a huge rise in the chronic diseases affecting affluent societies across the world. We are generally fatter and less healthy than we were in the past.

In this impressive new book Chris Hardy and Marty Gallagher take the roles of doctor and fitness coach to provide us with in-depth understanding about why this is happening and the steps we need to take to turn this around. This includes a comprehensive review of the latest scientific research—which is presented in an easy to understand format. The solution is presented as an integrated ‘Battle Plan’ which includes a detailed and well-explained training regime along with excellent nutritional advice, which will combine to provide a transformation to a fitter, stronger, and healthier body. Most importantly they show us the best way to measure the progress we are making towards this goal.

I would consider this as the most comprehensive and readable book I have seen on this large topic, and it provides a thorough discussion of evidence to support the nutritional and exercise advice. Some of the research is very new, and may be considered controversial. However, this is all presented for the reader to evaluate. What we have been doing as a society has not been working and this book—with its many exciting new ideas—may provide the plan to reduce the problems created by these chronic diseases."—Dr. Peter Gootjes, Public Health Medicine Specialist, New Zealand

How circadian disruption and sleep loss stimulate the drive to eat—and puts the food reward system into overdrive… P 341

Fix: THIS will put the reins on food cravings… P 341

Modern solutions to a modern problem… P. 344

Fixing Your Clock… P 345

Light as a "circadian trainer"… P 345

Light as the Master Trainer… P346

Use of high CCT bulbs—for activity… P 347

"Bug" lights for regeneration… P 348

Blue light filters for television and computer screens… 349

3 top tactics for the bedroom to ensure good sleep… P 351

Exercise and the circadian rhythm… P 351

Why muscle is able to generate the most force at the end of activity mode… P 352

Why late afternoon/early evening exercise works very well… P 352

"Given the sad state of our society's health and wellness literacy, Strong Medicine is just what the doctor should order. Chris and Marty come together to provide the reader with sound information addressing health and wellness from all angles. Whether it's the impact of genetics, the use of biomarkers, proper physical training, the importance of sleep, and/or nutritional information, Strong Medicine has it covered.

It is time that we restore and strengthen the fabric of our society by arming its citizens with the understanding of ‘why, instead of allowing them to meander around in ignorance from one fad to the next. Strong Medicine should be on the bookshelf of anyone serious about their health and wellness. Gratitude, Chris and Marty for such a fine reference." —Dr. Mike Davis, DPT

Why 50% of people who start an exercise program quit within the first 6 months…

How HIIT addresses time and boredom issues … P 424

Why modern medicine approves HIIT as appropriate for people with heart disease, diabetes, high blood pressure and obesity… P 425

How one session of HIIT improves blood glucose in diabetics 1-3 days after the session… P 425

The 5 main benefits of HIIT-based cardio… P 425

The 7-Step HIIT protocol… P 426

Burst Cardio Individualized HIIT—that ensures you get the right dose every time, whoever you are… P 428

Why Burst Cardio is great for people of different fitness levels training together… P 430

Training the Recovery, Balancing Your Fitness… P 433

How to use the recovery period as a trainable event… P 433

How to recover faster using these techniques… P 433

How to balance the Yang by enhancing the Yin… P 433

Most injuries happen when the nervous system is fatigued and exercise form breaks down. How this protocol will help prevent injury from poor form… P 434

"Strong Medicine is one of the most informative books recently published in the area of human health and fitness. The book not only explains bare-bone principles of human biology and wellness, it actually translates this knowledge into a practical strategy—hence ‘The Strong Medicine Lifestyle.’ Well written and backed by science, Strong Medicine presents important yet controversial and perhaps arguable concepts in the area of stress response, nutrition and mental/physical conditioning. Highly recommended to anyone interested in ‘better survival in today’s world’." —Ori Hofmekler, author, The Warrior Diet

Problem: How does the Strong Medicine trainee get enough glucose to the brain to avoid a stress response without consistently eating too much glucose and increasing their body fat? … P 470

Solution: "Feed your activity" correctly… P 470

I Non-Training Days (Recovery)… P 470

4 general rules for optimizing nutritional intake… P 470-471

II Training Days… P 471

Post-workout: why, to prevent the stress-threat system from inducing a catabolic state, we need to feed the flesh machine… P 471

How the higher the intensity of the exercise, the more glucose for muscle will be used… P 472

How HIIT exercise turns muscles into "glucose sponges"… P 473

The 4-point training day strategy for optimal eating… P 473

Caloric Restriction and "Low Carb" Diets… P 474

Why caloric restriction has no place in a wellness plan that involves regular, intense exercise… P 474

Why long-term diets that are very low in starchy carbs do not mix well with HIIT… P 475

Individualized Strategies IV One Week of Food… P 477-491

Examples of easy to prepare meals, which emphasize food quality

Putting it all together into a cohesive strategy…

"Strong Medicine is a rare gem that is a must-have for anyone who wants to take control of their health. Chris and Marty have organized an extremely thorough yet easy to understand encyclopedia on how to maximize your health, fitness and genetic potential. In a day and age where we have never been more confused about how to eat, when to eat, how to exercise and what is right vs wrong, as well as more unfit than ever before, this is the new Bible for taking control of your life.

Why do I say controlling your life? Because this book is about your health, from the inside out. No fads, no gimmicks, no "diets" to follow, just the truth about what you need to do to truly be healthy and fit. Without your health, you have nothing to enjoy in life. This book is an essential resource for any fitness enthusiast, health practitioner or coach."—Zach Even-Esh, author, The Encyclopedia of Underground Strength and Conditioning

How physiological quantum leaps happen in direct proportion to the amount of quality time invested in lifestyle change… P 495

Why the Strong Medicine system relies on the expert use of basic tools with simplistic methods—with periods of enforced rest and the support of nutritionally dense and seasonally appropriate food… P 495

How artificially lowering cholesterol with drugs can result in memory loss, muscle damage and erectile dysfunction… P 513

Lipoproteins 101… P 514

The nature and role of chylomicrons… P 514-515

The nature and role of VLDL… P 516

The truth about LDL… P 516

The truth about HDL… P 516

The role of Small-Dense LDL and Large-Buoyant LDL… P 517

The mechanics of cholesterol transportation… P 517-523

Why it is not cholesterol that leads to the build up of plaques and narrowing of the arteries—and the real culprit… P 523

Testing cholesterol… P 524

What test results you really need to get to truly predict your risk of developing heart and vascular disease… P 525

What affects your LDL particle size?... P 527

The real villains that are responsible for the formation of small-dense LDL… P 528

The beneficial actions you can take to generate healthy amounts of large-buoyant LDL… P 528-529

Is standard cholesterol testing useless?... P 529

Why the HLD/triglyceride ratio is a better predictor of heart disease and diabetes than standard LDL cholesterol levels… P 530

What numbers are "good" on the standard lipid panel?... P 530

Digging deeper into the topic of cholesterol and lipoproteins—5 key findings for a more complete picture… P 532-533

Summary: the 7 top take-home messages and considerations for an effective approach to cholesterol… P 534

"I have had the pleasure of being with Marty Gallagher when he delivered the ‘Beta’ version of this book—and I flew home and realized that I needed to start from zero with my coaching of the basic movements. Combine Marty's great insights with the clearest explanation I have ever read that ‘Food is Medicine’ and you have a one-two punch that changes lives. An amazing book and well worth the time to read it and digest it (pun intended)."—Dan John, author, Never Let Go

Where to start? This is a book that everyone should have in their collection. But more importantly, should be using to improve their life. Dr. Hardy has written the best and most understandable book on how to take control of your health and epigenetics that I have read. It is a book that can be used by Average Joe to improve his life as well as well as by medical professionals to help their patients.Need to decrease stress? It is effectively taught in the book.Need to improve, get more, sleep? It is in the book and it works.Need more energy? Read the section on mitochondria.I think that this is the only book you need to improve your health, because it starts from the inside out.This is an awesome 600 page "bible" to maximizing your potential. I believe that this book is so important to improving people's health and life that I am donating a copy to Parker University Library, where I am a Doctor of Chiropractic Student.I will be teaching the principles to my patients and to my current clients.Buy it today, add a copy for your loved ones.

Rated 10/10 The single best Nutrition and Exercise Book

By Michael Croy
/ Minneapolis, Minnesota, USA

I am a clinical health professional with a masters in nutrition, as well as being a certified personal athletic trainer. I have had many years of professional experience in both disciplines. I have also been using resources from Dragondoor since the days when Pavel Tsatsouline had written only his first 3 books on strength, flexibility and ab training. I have witnessed the growth and development of the RKC programs, FMS, PCC, etc. I consider Strong Medicine to be one of the finest publications in the history of Dragondoor's existence. The combination of the two authors' knowledge and expertise is not only first rate but they have also given detailed plans to apply their theoretical rationale to your personal diet and exercise regimens. Anyone could benefit from the advice and instruction contained in Strong Medicince. If I had to limit my library of nutrition and exercise resources to a single book, this would likely be the one.

Rated 10/10 Seize Control Over Your Health

By Paul Doetsch
/ Lakemoor, Illinois, USA

This book is a truly delightful read that provides the ammunition one needs to seize control over one's health.

Comprehensive in scope, this book identifies the chronic diseases that are killing us prematurely and makes the bold claim that these diseases are primarily environmental in nature rather than genetic and therefore are primarily within our personal control!

The physiology of the body is explained in laymen terms using a military theme that is entirely appropriate given the seriousness of the issues.

For each identified health roadblock, strategies and tactics are provided to combat the root of the problem and restore optimum health.

The truly motivated reader will realize the vast treasure store of information that lies within this book and not only assimilate the material but also implement it.

I like to read. It's what I do to relax as well as educate myself. As a matter of fact I've been reading several books a week for the majority of my adult life; if you do the math you'll figure out that it's a lot of books. I can even tell you the five books I've read that have had the greatest influence on me. Here they are:

It's a pretty eclectic list but I have to add a new book to the top five: Strong Medicine by Dr. Chris Hardy and Marty Gallagher. Any book that gets added to the above list has to have a lot to offer and Strong Medicine fits the bill. Coming in at a massive 575 pages it will fill in the blanks in your understanding of how your body works right down to a molecular level. Through illustrations and easy to manage terminology you will be able to grasp the complex mechanisms that cause obesity, contribute to diabetes, accelerate heart disease, and exacerbates chronic inflammation. Not content with just giving you the knowledge on how these life threatening, and potentially life ending conditions are developed, it also gives you a step by step plan to reverse their progress and set you on the path to health.

The information contained in this book is life changing and paradigm shifting. If you take the time to read and digest the information that the authors have painstakingly assembled you will be blessed with the greatest gift of all: health. I challenge you to read this book and not have your understanding of food and its impact on your health and lifestyle changed.

Rated 10/10 Do not read unless...

By Tom Freel
/ Louisville, Kentucky, United States

Do not read this book if you wish to be entertained. Do not read this book if you don't want to be responsible for your own health. But, if you are serious about taking control of your health, this is your bible to read. To the point, plenty of graphics, very well organized. Reading this book will give you the WHAT and WHY. Now I know how to make my own decisions about my health. Dragon Door keeps upping the their high standards of giving the reader the best.

Rated 10/10 Saving a spot on my shelf for this one

By Max Shank
/ Encinitas, California, USA

One thing that really grinds my gears is that most fitness professionals seem to miss the fact that health should always come before performance. In my book Ultimate Athleticism, I make this point very clear (that one should never sacrifice health for more performance) and I offer some ideas on how to make sure you are as healthy as possible while still performing at superhuman levels. What you have to realize is that one must be in good health for the body to allow itself to safely operate at a higher level. Better health=improved performance.

As an author I get a lot of books that slide across my desk, well they come in the mail and then I read them outside, I guess that saying is a bit outdated, but you get the idea. 9 times out of 10 I read the book (or watch the video), find a couple things I like about it, some things I didn't and ultimately decide that I don't want to attach my name to it--for an endorsement or otherwise. If you go and tell everyone that every book you read was a combination of mermaids riding unicorns on a rainbow, your word might not mean as much.

Strong Medicine came in the mail and I was surprised to find something I really like. A logical, and more importantly easy-to-follow guide for improving health and performance as one collective unit rather than separating the two.

It's well organized, easy to follow, and overflowing with tons of fantastic information about overall health and wellness.

On my very lonely top shelf, I'll save a spot for this one.

Rated 10/10 Brilliant book!

By Monika Steinbauer
/ Richmond Hill, Ontario, Canada

I've bought the kindle version, but since then also ordered the paperback version. I think every household should have this book, and it should be read by everybody for common knowledge.

I also wish my GP would be like Dr. Chris Hardy!I've already done many things recommended in this book, and can't wait to add all the new Strong Medicine strategies as well!

I really like the training part of the book as well. Thanks for this wonderful book!

Rated 10/10 Reduce Stress = Get more out of yourself

By David Baker
/ San Luis Obispo, CA, USA

This book is perfect for my new goals moving into the new year: specifically, how to get more out of myself by being easier on myself. Strong Medicine is less how to become mechanically strong and more how to maximize everything you do (with an emphasis on physical health/well-being and performance) through the reduction of anti-productive stress from diet, exercise, schedule, etc.

Out of any book I have come across on the subject, this one has been giving me the most physiologically, biochemically detailed descriptions of how the inclusion of unintentional stress wages a silent war on the body (detailed yet concise considering most of this information is spread across the dark corners of textbooks of many disciplines). It makes me consider how subversive personal/cultural habits have been to my goals in fitness, body composition, mental health, athletic performance.

My interest in the subject has been ignited by a series of highly preventable back injuries. This book has been providing me with information that has been invaluable to my own healing and strengthening in this area, in particular. The nuts and bolts of chronic injuries' persistence in the body has never been well-laid-out for me, but this book is making me consider the full spectrum of decisions I make in the face of my goals, and showing me how holistic one must think and prepare when pursuing goals and dreams.

If you're thinking about it, buy this book. It's like buying a kettlebell or a jump rope, it's a solid investment in yourself, your goals, and it's a rugged vehicle for exploring and tapping hidden potential. Highly Recommend.

Rated 10/10 The master plan for vibrant health

By Steve Justus
/ Westminster, CO, USA

Strong Medicine provides a master plan for reaching vibrant health. It clearly explains the underlying five causes of our major health issues (circadian disruption, chronic stress, insulin resistance/obesity, gut inflammation, and inactive) and provides solid, easy to understand ways to address all these issues. The book is long but easy to read and filled with graphics that add to the text. After reading it, you'll not only understand the root causes of chronic illness, you'll understand how they fit together - and how you can deal with them. This is leading edge information - don't miss out!

Rated 10/10 I'm impressed.

By George Newell
/ Boulder, Colorado, USA

There are a lot of books on health being sold these days. This is one of the best I've ever read. I have been studying nutrition for years. The info in this book is definitely leading edge.